In winter, the time until dusk is short and the nights are long. How can you sleep comfortably on a cold night?

1. In winter, we sleep longer and our biological rhythms tend to slow down.

It is known that the length of sleep changes depending on the season. There is a tendency for the daylight hours to be longer in the winter when the daylight hours are short and to be shorter in the summer when the daylight hours are long. Bedtimes do not change much depending on the season, but wake-up times are said to be later in winter than in summer.

The rise in body temperature in the morning is slower in winter than in summer. It is thought that this is because in summer we are exposed to strong light early in the morning, which causes our biological rhythm to move forward. In winter, the time when your body temperature rises is delayed, so you tend to wake up later. Seasonal differences in wake-up times are also thought to be related to changes in temperature. Winter mornings are so cold that it's hard to get out of bed.

Seasonal changes can also affect your mood. During fall and winter, people are more likely to feel depressed and anxious. Symptoms of seasonal depression include anxiety, oversleeping, and overeating. Usually, it will return to its original state naturally in spring when the daylight hours increase.

In winter, dawn comes late and it is difficult to wake up, so if you close the shutters and curtains in the morning and leave your room dark, your biological rhythm will be more likely to be disrupted. It is a good idea to wake up on time every morning and spend at least 30 minutes in a sunny place within 3 hours of waking up , and spend time next to a bright window after waking up.

 

2 . Measures against temperature differences in the winter bedroom.

A comfortable bedroom temperature in winter is 16 to 19 degrees Celsius . However, in Japan, few people heat their bedrooms, and the temperature can sometimes drop too low. This tendency is especially seen among the elderly. When it's cold, sympathetic nerve activity increases, and heat dissipates from the hands and feet before sleep. If this happens, you may have trouble falling asleep or have trouble getting a good night's sleep. I would like to keep the temperature above 10 degrees Celsius by using thick curtains to prevent cold air from coming in from the windows and by putting a heater in the bedroom.

As we get older, we find it easier to wake up in the middle of sleep and have to go to the bathroom more often during the night. It has been pointed out that if a person gets out of a warm bed and is suddenly exposed to the cold air of a bedroom, hallway, or toilet, the temperature difference increases the risk of myocardial infarction and vascular disorders. Make sure that the route from your bedroom to the bathroom reduces sudden temperature changes, and when you leave your bed, wear something warm.

3. How to choose winter bedding

I think many people layer comforters to protect themselves from the cold, but it's not really a good idea. This is because heat escapes through the bedding rather than the comforter.The key to a good night's sleep in winter is to use not only the comforter but also the bedding with high heat retention. It is a good idea to consider measures to prevent heat radiation from bedding , such as using bedding made of materials such as camel or feathers that retain heat.

We recommend a warm and lightweight comforter. If it's heavy, it will be difficult to turn over and it will prevent you from getting a good night's sleep. Another important point is that it has a good fit to prevent drafts from getting in. When you consider lightness, heat retention, and fit, there is no better material than feathers. However, there are good and bad feathers, so be careful when deciding.

On the other hand, it is not recommended to sleep with an electric blanket on until the morning. If you continue to add artificial heat with an electric blanket, etc., the temperature inside the bed will rise too much. This makes it difficult for your body temperature to drop during sleep, making it difficult to sleep soundly. Additionally, your body loses a lot of water, which can dry out your throat and mucous membranes, and cause your skin to lose moisture. When heating with electricity, please only warm the bed beforehand and turn it off when you go to bed.

Cold feet tend to make it difficult to sleep. In that case, it might be a good idea to wear socks for sleeping. We recommend one that is not constricting and has high moisture absorption and release properties.

If you can keep your back and feet warm and the room at an appropriate temperature, you won't need to layer comforters. You will be able to sleep more comfortably as you will be freed from the weight of the comforter.